![]() The 20m Beep Test (male & female voices) + Training Levels + 'Beeps Only' track + Excel Spreadsheet + eBook Guide (PARQ, consent form, test recording sheet, warm-up, tips, norms + much more!) As well as great information, you will get more freebies and other great offers! Don't worry, you can easily unsubscribe at any time, but I don't think you will want to. The multi-stage fitness test total distance is 4940 metres and will take a total time of twenty-two minutes and three seconds (22:03).Submitting this form will also subscribe you (100% free) to the Topend Sports newsletter, containing the latest updates to this website and current news in sport, science, fitness and nutrition. Your score for the beep test will be the level you reached plus the number of shuttles successfully completed before you were unable to keep up with the beep. Your score will be the last successfully completed end, not the end you were knocked out on. However, if you miss two consecutive ends this will complete your test. It is important to note here that you must not commence a shuttle run until the sound of the beep.ĭepending on who is conducting the test, it is a common practice to allow for the unsuccessful completion of one shuttle and if you can catch up and make it to the next end before the beep you are back in the game. ![]() This process is repeated back and forth until you fail to reach the end of the shuttle before the beep sounds. Successful completion of a shuttle is when you are able to reach the end of the 20-metre shuttle before the sound of the next beep which indicates the start of the next shuttle. Level 1 will require you to run at a pace of approximately 8.5km/hr and will increase by approximately 0.5km/hr for each level (there is an increase of 1km/hr from level 1 to level 2). To start the test the beep test audio program will indicate that the test will begin shortly and when you hear the 3 quick successive beeps you start your first shuttle run. The beep test is conducted by continuously running between two ends that face each other at 20 metres apart.ģ successive beeps sound to start the test and are also sounded at the start of each new level.
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